Vitamins to Alleviate Menopause Fatigue?

23 October, 2025  |  Holy Winter - Healthcare Writer

Menopause is a natural transition in every woman’s life, but the hormonal changes that come with it often cause tiredness, low mood, and disrupted sleep. Menopause fatigue is one of the most common complaints — leaving many women feeling drained, foggy, and unable to focus.

If you’re looking for natural ways to fight menopause fatigue, certain vitamins and nutrients can make a noticeable difference. Below, we’ll explore the best vitamins for menopause fatigue and how they can support your energy levels and overall wellbeing.

Why Does Menopause Cause Fatigue?

During menopause, estrogen and progesterone levels fluctuate and eventually decline. These hormones influence not only your reproductive system but also your energy regulation, metabolism, and sleep quality.

Common contributors to menopause fatigue include:

• Hormonal imbalancesaffecting mood and sleep
• Hot flushes and night sweats disrupting rest
• Low iron or vitamin deficiencies
• Stress and anxiety
• Reduced thyroid activity

By supporting your body with the right nutrients, you can help balance these effects and restore natural energy.

Best Vitamins for Menopause Fatigue

1. Vitamin B12 – For Energy Production

Vitamin B12 is essential for maintaining energy, nerve function, and red blood cell production. Many women experience lower B12 levels with age, which can worsen fatigue.

Sources: Fish, eggs, meat, and fortified cereals.

Tip: Consider a B-complex supplement for added support.

2. Vitamin D – For Hormone and Bone Health

Vitamin D plays a crucial role in hormone regulation and calcium absorption. Low levels are linked with tiredness and low mood — both common during menopause.

Sources: Sunlight, fortified foods, and supplements.

3. Vitamin E – For Hormonal Balance

Vitamin E acts as a powerful antioxidant that helps reduce oxidative stress and may ease hot flushes, improving sleep and overall comfort.

Sources: Nuts, seeds, and leafy greens.

4. Magnesium – For Sleep and Relaxation

Magnesium supports muscle relaxation, nerve function, and energy metabolism. It’s also known to promote better sleep and reduce anxiety — two factors that can significantly reduce fatigue.

Sources: Whole grains, leafy greens, and nuts.

5. Iron – For Oxygen and Energy

If you experience heavy periods during perimenopause, you may be at risk of iron deficiency. Iron supports red blood cell production and helps prevent anemia-related tiredness.

Sources: Lean meat, lentils, spinach, and iron supplements (if prescribed).

6. Omega-3 Fatty Acids – For Brain and Mood Support

Omega-3s support cognitive function, reduce inflammation, and can help balance mood changes during menopause.

Sources: Fatty fish, flaxseeds, and supplements.

Lifestyle Tips to Reduce Menopause Fatigue

• Stay hydrated: Dehydration can worsen tiredness.
• Eat a balanced diet: Focus on whole foods, lean proteins, and complex carbs.
• Exercise regularly: Gentle activities like yoga or walking improve energy and reduce stress.
• Prioritise sleep: Create a bedtime routine and reduce caffeine intake.

When to See a Doctor

If fatigue persists even after improving your diet and lifestyle, it may be worth checking for underlying conditions such as thyroid imbalance, anemia, or chronic stress.

At iQ Doctor, you can access trusted menopause treatments and supplements to help you feel balanced, energised, and in control of your health again.

iQ Doctor is a registered UK pharmacy that specialises in medical remedies for weight loss, erectile dysfunction, hair loss support and much more. Whether you require over-the-counter relief, or prescription-only medication, the experts at iQ Doctor can assist. Please get in touch if you need any further advice.

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